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BoostcampPNG

Jeff Nippard Upper/Lower

by Erik Hutson
2 athletes joined

Program Description

Fundamentals Program

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 08, 2024 08:21
  • Last Edited
    Mar 19, 2025 11:19

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Abs Crunch (Weighted)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
3
8 reps
RPE 8
6
Abs Crunch (Weighted)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
3
8 reps
RPE 8
6
Abs Crunch (Weighted)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
3
8 reps
RPE 8
6
Abs Crunch (Weighted)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Goblet Squat
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
3
8 reps
RPE 8
6
Abs Crunch (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Pec Deck (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Dumbbell Row
3
12 reps
RPE 8
5
Dip (Assisted)
3
6 reps
RPE 8
6
Face Pull
3
15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 8
3
Single-Leg Extension
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Plank
3
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 8
3
Single-Leg Extension
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Plank
3
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 8
3
Single-Leg Extension
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Plank
3
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 8
3
Single-Leg Extension
3
15 reps
RPE 8
4
Single-Leg Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Plank
3
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 9
4
Standing Calf Raise
3
6 reps
RPE 9
5
Hanging Leg Raise
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 9
4
Standing Calf Raise
3
6 reps
RPE 9
5
Hanging Leg Raise
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 9
4
Standing Calf Raise
3
6 reps
RPE 9
5
Hanging Leg Raise
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Curl
3
8 reps
RPE 9
4
Standing Calf Raise
3
6 reps
RPE 9
5
Hanging Leg Raise
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
7
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Reverse Pec Deck
3
12 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Abs Crunch (Weighted)
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Pec Deck (Machine)
3 Sets
12 Reps
@8
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
@8
3
Single-Leg Extension
3 Sets
15 Reps
@8
4
Single-Leg Leg Curl
3 Sets
15 Reps
@8
5
Standing Calf Raise
3 Sets
12 Reps
@8
6
Plank
3 Sets
1 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
@8
3
Dip (Assisted)
3 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
7
Hammer Curl
3 Sets
8 Reps
@9